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How To Build Lean Muscle Mass

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How To Build Lean Muscle Mass
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Our bodies work differently. Something that can be great for me, will not provide you with the same results, and you get disappointed. Taking into consideration those three types of bodies-ectomorph, mesomorph, and endomorph- it becomes easy to establish which workout routine, diet and rest time best fit each category to achieve great results in muscle growth. 

Ectomorphs are the ones who complain most of all about the difficulty to gain each pound. Also called hard gainers, this category of people have a fast metabolism which burns fat effectively, and in the result, they have no problem with extra weight. On the other hand, there are people who bulk quite fast, but they add a big percentage of fat too.

This appearance is most specific for endomorphs, while mesomorph can struggle with this problem too. This article is for those who along with muscle mass, gain quite much fat too. Gaining lean muscle mass is based on three very important moments: proper diet, strength training, and cardio exercises. Missing any of these points will give you no results, even you put in a lot of time in the gym.

Must Read: Mesomorph Body Type: Training and Diet

Dietary for Getting Lean

Dietary for Getting Lean

For making your muscle grow and for strength training your body needs a lot of nutrients and energy. Eating enough carbohydrates and protein are the main factors which lead to getting those six pack abs and very well toned body.

Carbohydrates ensure your body with energy, so needed for strength training which makes your muscles get bigger. Also, carbs are important for minimizing catabolic effects after each workout. That’s why eating carbs before and after a workout are very recommended. Make sure you do not take too many carbs since they turn to fat.

In order to burn fat, the best would do not eat carbs right before the night sleep. The carbs you eat throughout the day are easily consumed during physical activities. Over the night, the body needs less energy, thus most probably the carbs you have taken before the sleep turns to fat. Your meal on the night should be composed of dietary protein products, salads, and fresh fruits.

Protein is built material for muscles. Include some meat, fish, eggs in every meal throughout the day. For building muscle you have to eat at least 2 mg of protein for each weight pond of your body. For example, if your weight is 154 pounds then you have to a minimum 300 mg of protein each day.

Divide it into six meals per day, and we get 18 mg of protein for each food intake. It is very important to follow the high frequency of eating. Five, six meals per day are considered enough to give your body nutrients and energy necessary for good working during all day.

Never skip a meal, and respect the breakfasts as having a tremendous importance for you. This is because, after eight hours of sleep, the body has an acute necessity of new sources of energy. Feed it at the time, and you will enjoy great results soon.

Fat burning foods are what you need to consider as a must for your diet routine during getting lean. Grapefruit, apples, cinnamon, green tea or fish are products that increase metabolism rate and make your body melt away unwanted fat deposits. Also, make sure you are well hydrated, keeping your water intake at two liters per day.

Must Read: Dietary for Newbie Bodybuilders

Weight Training

Method of Alternating Weights

Weight or strength training is what you need to get lean muscle mass. Include in your workout routine basic exercises, during which will be working for the biggest muscles group at once. You have to focus on such exercises as squats pull ups and chin ups, deadlifts, and bench presses. Adding such exercises as dips or rows would be very beneficial too.

Use loads periodization method, which is a standard muscle building method in bodybuilding. This method supposes that you split the whole workout routine into two phases: bulking and cutting. Thereby, the first 5-6 months of training are for packing on muscle mass, after which comes the time for concentrating all your efforts on getting lean. The second stage has 5-7 weeks length, after which you return to bulking.

About the strength training frequency, you should know that you have to go to the gym once in four days, doing a 45 minutes training session. Is not the case to train for a long time, since this only leads to overtraining and may cause serious injuries. Remember that you just need to work well your muscles, and they will grow after you get out of the gym, namely during recovery.

That’s why, if you performed a hard training, give your body enough time for recovery. Do not hurry to come back to the gym if you still feel strong pain in the muscles. Or if you do it, begin slowly with a recovery training. If you are on steroids and want to get lean then you will have to train more often than those who are not. Anabolics greatly assist your body during the recovery period, helping it to get through this stage quicker.

Also, they give you more strength and you feel ready to train 2-3 times a week. Such steroids as Winstrol, Anavar or Primobolan are the most used for burning fat and getting lean muscle mass. If you decided to go with steroids for getting lean then you will have to carefully plan your steroid cycle. This means that you have to write down which steroids you are going to use, stuck or one steroid with testosterone, in what doses, for how long and also properly plan post cycle therapy.

Cardio Training

Excess of Cardio Exercises:

Cardio exercises are meant to help you burn more fat than you usually do. Running or jumping are great exercises to do for 5-10 minutes before weight training. They perfectly warm up the body and get it ready for loads exercises. But for fat burning effects, cardio training proved to be very effective if performed straight after the workout. Performing 2o minutes of cardio exercises are more than enough to help it get rid of fat within weeks.

Do cardio training for 5-6 days per week. Brisk walking is a great cardio training idea, that fit each person. Begin with smaller distance, and slowly increase it with the time. In summary, building lean muscle mass is not difficult. Being educated about how to do it is what bring you the body you have ever dreamed of. So, right diet, weight, and cardio training are what you need to mix for great burning fat effectively and for getting lean.

More proteins and less carbs on the night, 5-6 meals per day with no screaming is what you need to follow for building lean muscle. Work out 2 times per week for 45 minutes with weights, using basic exercises for overall body training. Use load periodization training for better effect. Engage in a 20 minutes per day cardio workout routine, performing it after weight training in those days.

Must Read: The Do’s And Don’ts Of Low And High-Intensity Cardio

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2 Comments

2 Comments

  1. muscle rapidly

    May 14, 2014 at 5:00 pm

    You’ve made some really good points there. I checked on the web for more info about the issue
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